WEIGHTLIFTING Jerk Balance+ Behind the neck push press in jerk split stance: (3+3) x 3 On the jerk balance, have the barbell in the front rack position and feet in half split position.  The focus is on getting the front foot out WITHOUT your momentum going forward!  Keep your weight centered on your hips rather than heavy on the front leg.  Pause …

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STRENGTH TRAINING STRICT PRESS SUPERSET, 4 SETS X 10 REPS: REVERSE UPRIGHT ROWSBENT OVER REVERSE DUMBBELL FLYES LATERAL RAISES4 SETS X 10 REPS SUPERSET, 4 SETS X 10 REPS:CABLE FACE PULLS (ROPE)DUMBBELL UPRIGHT ROWS SUPERSET, 4 SETS X 10 REPS:MAN MAKERSSEATED DUMBBELL SHRUGS SUPERSET, 4 SETS X 10 REPS:GLUTE HAM DEVELOPERS ON GHDABS: ROLL OUTS

TRAINING Snatch Balance + OHS (2+1) x 5. Power Snatch+ Snatch: (2+1) x 2, (1+1) x 3. Move up in weight each set but keep your movement snappy and fast! Front Squat: 4×4. Move up in weight each set. Work up to a challenging set of 4.  THEN 3 Sets:  Hollow Holds or Tuck Holds x 60 seconds.  Reverse Hypers …

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Week 5, Day 1 WEIGHTLIFTING Push Jerk+ Jerk (2+2) x 3, (2+1) x 2. Move up in weight each set.  (Mark your proper foot position and do 10 jerk lands with no weight in between sets. Have Coach watch.) Clean Deadlift to 2” off the ground (pause for 2 seconds) + Clean + Jerk: (2+1+1) x 2. (1+1+1) x 3. …

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Rest & Spend time with family

WEIGHTLIFTING Snatch: Work up to 70-75% and hit for 4 singles.  Clean and jerk: Work up to 70% and hit for 4 singles.  Front Squat: Work up to a heavy single in no more than 5 sets.  THEN Two Sets Of: DB Bulgarian split squats x 10 each leg Strict Toes To Bar x 12 Supinated Grip Bent Over Barbell …

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STRENGTH Gear On & Bar Warm Up In 10min:Muscle Clean + Front Squat + Press + Rack Press 1x5eaClean Pull (Quick Feet! In & Out!)+ Hang Muscle Clean + Front Squat(FS) + Push Press + FS Sots Press 1x3eaHigh Clean Pull (Quick Feet! In & Out!)+ Hang Power Clean + Push Jerk + Jerk + FS Sots Press 1x3ea EMOM …

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Rest

3 sets: KB Over under hold (one kb overhead, one kb in a suitcase carry) x 30 seconds each side. Side Planks: 30 seconds each side. Bulgarian Split Squats x 10 each leg. THEN Tempo Back Squat: 5×3. 3 seconds down, 3 second pause in the bottom. Snatch Deadlift To one inch off the floor + Snatch + Snatch deadlift …

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Row 1km Snatch: heavy single for the day Clean and jerk: heavy single for the day Back Squat: 3×5 Core Cashout